Dry-roasted PeanutsDry-roasted Peanuts, no salt580.43NA1.581781.8NA3636349.362.771.8587
PeanutsRaw Peanuts921.14NA4.61681.93NA3767057.2183.276.5567
Soy NutsDry-roasted Soybeans1401.08NA3.952282.2NA649136419.324.770.8449
SoybeansRaw Soybeans2771.66NA15.72802.5NA70417971824.98.54446
Soy FlourRaw Full-fat Soy Flour2062.92NA6.374292.2831449425157.5133.925.16434
OatsOats540.63NA4.71774.916052342925.423.978.22389
Chickpeas Raw Chickpeas 570.66NA4.3792.13NA2527180242.767.68378
MilletRaw Millet80.75NA31141.6329.52851952.751.688.67378
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.3371
Long-grain Brown RiceRaw Long-grain Brown Rice90.3NA1.31162.85643112501752.1312367
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.8367
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.4365
Split Green PeasRaw Split Green Peas460.81NA4.73631.2NA33485210.753.58.7364
CornmealWhole-grain Yellow Cornmeal60.19NA3.451270.5NA24128715.5351.8210.3362
Brown RiceRaw Medium-grain Brown Rice330.28NA1.81433.74NA264268NA42.0212.4362
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour70.23NA2.38930.46NA27231515.451.7311361
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.3359
Red LentilsRaw Pink Or Red Lentils481.3NA7.4591.7NA294668073.67.82358
Wild RiceRaw Wild Rice210.52NA1.961771.33NA4334272.875.967.76357
LentilsRaw Lentils350.75NA6.5471.4NA2816770.163.278.26352
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.2352
Dried Goji BerriesGoji berries, dried190NANA6.8NANANANANANA298NA7.5349
Onions FlakesDry Onions Flakes2570.42NA1.55921.4NA30316225211.93.93349
Dried ShallotsFreeze-dried Shallots1830.43NA61041.4NA29616505.7591.932348
Pinto BeansRaw Pinto Beans1130.89NA5.071761.15NA411139328122.2811.3347
Mung BeansRaw Mung Beans1320.94NA6.741891.04NA36712468.2152.689.05347
Roasted BuckwheatRoasted Buckwheat Groats170.62NA2.472211.6NA3193208.4112.428.4346
Dried Pasilla PeppersPeppers, pasilla, dried970.42NA9.831301.58NA26722223.2891.415345
French BeansRaw French Beans1860.44NA3.41881.2NA304131613181.910.8343
Pink BeansRaw Pink Beans1300.81NA6.771821.38NA41514641382.5510343
BuckwheatBuckwheat181.1NA2.22311.355.23474608.312.49.75343
MothbeansRaw Mothbeans1500.69NA113811.82NA48911918.2301.929.7343
Pigeon Peas Raw Pigeon Peas 1301.06NA5.231831.8NA36713928.2172.7610.6343
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.57342
Black BeansRaw Black Beans1230.84NA51711.06NA35214833.253.6511341
Broadbeans Raw Broadbeans 1030.82NA6.71921.63NA42110628.2133.1411341
Mungo BeansRaw Mungo Beans1380.98NA7.572671.53NA3799838.2383.3511341
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.7340
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.4340
Black Turtle BeansRaw Black Turtle Beans1601NA8.71601NA44015003.292.211339
Great Northern BeansRaw Great Northern Beans1750.84NA5.471891.42NA447138713142.310.7339
PrunesRaw Dehydrated Prunes720.61NA3.52640.31NA1121058NA50.754339
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.1611339
Large Lima BeansRaw Large Lima Beans810.74NA7.52241.67NA38517247.2182.8310338
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6338
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.2811338
Red Kidney BeansRaw Red Kidney Beans830.72.26.71381.1NA40613593.2122.811.8337
Navy BeansRaw Navy Beans1470.83NA5.51751.4NA40711851153.6512337
Small White BeansRaw Small White Beans1730.64NA7.731831.28NA445154213122.811.7336
Common CowpeasRaw Common Cowpeas1100.85NA8.271841.53NA42411129163.3712336
Cranberry BeansRaw Cranberry Beans1270.79NA51560.92NA372133212.763.6312.4335
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.1211335
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans810.67NA6.21881.7NA37014037132.612335
Kidney BeansRaw All Types Kidney Beans1430.96NA8.21401.02NA40714063.2242.811.8333
White BeansRaw White Beans2400.98NA10.41901.8NA301179513163.6711.3333
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.4332
Adzuki BeansRaw Adzuki Beans661.1NA51271.73NA38112543.155.0413.4329
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.4329
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.8329
Sun-dried Chile PeppersSun-dried Hot Chile Peppers450.23NA6.04880.82NA15918703.5911.027.15324
Dried LeeksFreeze-dried Leeks3600.66NA7.61612.63NA34624005.7350.662321
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1341.4NA10.41881.9NA32731703.71932.42314
Dried ChivesFreeze-dried Chives8130.69NA206401.35NA51829609.4705.122311
Dried Agar SeaweedSeaweed, agar, dried6250.61NA21.47704.3NA5211257.41025.88.7306
Golden RaisinsGolden Seedless Raisins640.23NA0.98350.23NA1017460.7240.3715301
Dark RaisinsDark Seedless Raisins620.272341.8360.28NA987440.6260.3615.5299
Dried PepeaoPepeao, dried1135.07NA6.141461.15NA11670845.3707.511298
Dried Shiitake MushroomsMushrooms, shiitake, dried115.17NA1.721321.18NA294153446137.669.5296
Seeded RaisinsRaisins, seeded280.3NA2.6300.27NA758250.6280.1816.6296
Dried Zante CurrantsCurrants, zante, dried880.3NA1.88360.35NA997770.7430.3717.6290
Dried SpirulinaDried Spirulina Seaweed1206.1NA28.51951.9NA11813637.2104824.68290
Dried LongansLongans, dried450.81NA5.4460.25NA196658NA480.2217.6286
Deglet Noor DatesDates, deglet noor390.21NA1.02430.26NA62656320.2920.5282
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried630.23NA5.1NA31NA68217050.3920281
Dried Ancho PeppersPeppers, ancho, dried610.51NA111131.28NA20124112.9431.4222.6281
Medjool DatesDates, medjool640.36NA0.9540.3NA62696NA10.4421.3277
Dried LitchisLitchis, dried330.63NA1.7420.23NA18111101.330.2822.3277
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.4223274
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.4223274
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.4223274
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.4223274
Dried Oriental RadishesRadishes, oriental, dried6291.63NA6.731700.54NA20434940.72782.1319.7271
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared460.074550.93140.3NA491902.42460.3651.2258
Sun-dried TomatoesTomatoes, sun-dried1101.42NA9.11941.85NA35634275.5107214.6258
Dried PlumsRaw Dried Plums430.2840.93410.3NA697320.320.4431240
TamarindsRaw Tamarinds740.086NA2.892NANA1136281.3280.131.4239
Wheat SproutsSprouted Wheat280.26NA2.14821.86NA20016942.5161.6547.8198
Cooked TempehTempeh, cooked960.54NA2.13771.3NA2534010141.5759.6195
TempehTempeh1110.56NA2.7811.3NA266412091.1459.7192
Canned Cranberry-orange RelishCranberry-orange relish, canned110.04NA0.24NANA838NA32NA53.2178
Frozen Potato PuffsFrozen Potato Puffs, Unprepared130.075NA0.47160.11NA642470.34280.2662.8178
Boiled SoybeansBoiled Soybeans no Salt1020.41NA5.14860.82NA2455157.311.1562.6172
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans580.098NA3600.55NA1177561.5920.7755.8170
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt490.35NA2.9481.03NA1682913.771.5360.2164
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans520.088NA2.7540.49NA1006461.4830.6958162
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared14NANA0.72NANANANA381NA380NA66162
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared57NANA0.4NANANANA248NA250NA63161
AvocadosRaw Avocados120.1970.55290.14NA524850.470.6473.2160
CassavaRaw Cassava160.1NA0.27210.38NA272710.7140.3459.7160
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina120.2NA1.65451.03NA1107734.261.1260.7159
Minerals in Top 100 Whole Vegetables, Fruits, Cereals & Legumes with the highest Energy content per 100 g
In the above table you can find and compare the amount of minerals in whole vegetables, fruits, cereals & legumes , sorted by most amount of Energy per 100 grams.
Top 5 whole vegetables, fruits, cereals & legumes with most amount of energy per 100 grams are:
- Dry-roasted Peanuts, no salt
- Raw Peanuts
- Dry-roasted Soybeans
- Raw Soybeans
- Raw Full-fat Soy Flour